Rather than fight against the current and continue to try to impress on people that in the long run it’s better to concentrate on eating healthily and adding in a sustainable exercise routine, rather than worrying solely about fatloss. I’ve decided to give people what they want and put together Ten Simple Ways to Lose Fat. The caveat is that these 10 simple methods are all safe and sensible and in no way detrimental to health.
The quick fix, two-week “diet” before your holiday or wedding DOES NOT WORK. Yes, it may be something gyms and fitness magazines claim, but it really isn’t the way forward. These companies do this to sell copy or memberships. They are a business and like many a business, they are telling you what they think you want to hear to get your money. In truth, they probably don’t care about your outcome.
Many gyms’ business model is based on a funnel, they want to capture as many new users as the can: the large open end of the funnel. That’s where they get their money from. They aren’t concerned with whether you continue after your initial 12month contract, (the slim end of the funnel). In fact, for these gyms, it’s better if you don’t come to the gym. When you do you use water, electricity, kit and equipment, and take up space making it look busy to would be new members. They want to sell you a membership and then they are concentrating on the next new member. Don’t get me wrong, some gyms are great at member retention and their business model is the reverse of this. They want to look after current members and see the benefit in doing this. However, lower end gyms don’t do this and the business model is as explained previously.
Time is on your side, yes it is
To lose weight and keep it off, we need to lose bodyfat and add a little muscle (as explained in Ten Simply Ways to Lose Fat – #5) and this takes time. Yes, some people can lose a fair bit of weight by starving themselves pre-wedding or holiday over 7-28days, but some of this will be muscle and much of it will be water. People usually utilise a low carb diet. This means the glycogen stores in their muscles get depleted and their bodies hold less carbs. As around 2.5grams of water is stored with every 1g carbs, a lot of water is lost, meaning the scales show weightloss. Sadly as soon as “normal” eating and drinking occurs on holiday or at the wedding, this weight piles back on. Starving the body pre-event also down shifts the metabolism. Thus, when high Calorie meals start being ingested on a regular basis post-event, the rebound is usually to even more bodyfat than the start point.
Lifelong vs extreme
Yes, the extreme diets claim to do miracles, but nothing worthwhile in life is free or easy. Try to give yourself time and be moderate with the fatloss. This will allow you to transform your lifestyle and choices into something that is liveable long-term and thus will work far better than the extreme approach in the long run. If you think about it, you can only maintain something extreme for a very short time.
As stated above, the last-minute extreme weightloss plans are not sensible in terms of content and very often lead to muscle loss and a sluggish metabolism. Which means the weight lost very rapidly comes back on but worse, more often than not, will continue to go on meaning more weight is added that before.
“Slow is smooth and smooth is fast”
A line used by US special forces (Navy SEALs and Delta Force). Slow and steady really does tend to win the war against fat loss, which unfortunately is not what most people want to hear. If your only method of seeing fat loss is one of those ‘lose 10 pounds in 7 days’ plans, you may want to reconsider. Embrace the slow and smooth and you’ll see steady lifelong fatloss.
Be a tortoise, not a hare
Sadly, in the NOW, NOW, NOW smartphone era we live in, this is unfortunately not what most people want to hear, let alone do. The bottom line is, there is no escaping this. If you want to change your bodyfat for life, take a slow and steady approach. Make life long changes that once embedded will mean you can enjoy the naughty things once a week or so while being good 80-90% the rest of the time. If you exercise a few times a week this is even easier.
Fail to do this and you can keep stressing two weeks before major events, making yourself ill with crash diets and then being depressed most of the time because you don’t look and feel they way you want to.
Please, start today. Educate yourself on fatloss, start an exercise plan and begin your new life fitter, healthier and sensible.
Again, as I’ve said in previous Ten Simple Ways to Lose Fat blog posts, you need an understanding of your nutritional needs (The Ration Pack Diet) and a good resistance based training programme to really get on top of fatloss, but these tips on patience can help.
Follow my Ten Simple Ways to Lose Fat blogs for more ways you can easily start to burn bodyfat.
No kit. No problem. – Gymless? Kitless? Don’t just settle for CV training, use your own body as resistance. Even if you don’t have a bar to do dips or pull ups, there are other exercises that you can utilise until you do. – Try press-ups, single arm press-ups, gymnast press-ups or handstand press-ups as I’m doing here. – Utilise protocols like pause reps, deadstop reps, rest/pause sets and the like to ensure an exercise like a regular press-up that may seem easy, is actually a superb training tool when used well. – Try this: 1. Warm-up 2. Press-ups to failure 3sets 3. Handstand press-ups to failure 3sets 4. Gymnast press-ups to failure 3sets 5. Dead stop press-ups to failure 3sets 6. Press-ups to failure with 2 rest/pause sets 3sets 7. Handstand hold 30sec, 20sec, 10sec with same time rest as worked between. – Photo: @missbraithwaite